Build me up training plan

So this is it! The current training plan I’m on, Ze Unicorn one, the VO2Max killing machine!

Truth to be told, I don’t know why I’ve picked this one. Probably I was pondering about weekly TSS and weekly hours, and Build me up (BMU from now on) training plan looked like a fit into my ideas for autumn / winter first training plan.

TSS load during the 13 weeks (incl. week 0)

And boi I was right! I mean with my choice. I was able to fit 3 other training (treadmill+Gym session) into my weeks from the start up to week 7! So the load was manageable, but it got harder and harder until on week 7 during LOX workout my heart literally gave up on me! You can check in the video at 45 minutes mark. My HR started to climb up in the interval, and then suddenly it dropped in a few seconds to 70 BPM, my heart pounding like a crazy miner with a pick, strength gone from legs…Had to stop actually, and take a few breaths before continuing the training.

So in the past 2-3 weeks, it’s crystallized in my head that BMU training plan is not for beginners, so if you haven’t have enough kilometers (3-4000km / past few months) or unfamiliar with race load (high load, surges, etc.) than it could lead to overtraining and disappointment.

Weekly rundown of training load of BMU training plan

A brief overlook about the BMU training plan below, marked the nastiest workout each week. You are probably wondering about those Unicorns. These are hard workouts, which getting harder with each iteration. Actually, the Unicorn workouts starting to get international recognition as running jokes in comments. Also, worth to note the ramping up training load from week 5, and make no mistake – those VO2Max workouts on week 6 / 7 / 8 will hurt. Badly. I’m currently looking forward to week 9 (rest week) and can’t eeven anticipate the load on week 12 (in Zwift Week 1 is actually Week 0)

Note that the TSS numbers are approximate numbers from What’s on Zwift website, probably varies in you experience.

So, in a nutshell, if you are experienced in suffering and pain (or at least touched that in the past months with your training load / race experience) go for it, pick up Build Me Up training plan. Otherwise, please pick a lighter load with more volume and less high-power-and-cadence work.

TSS chart with hardest workouts

With that, thank you for your attention!

KR,

Andras

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Published by Andrew Beck The Zwift Bull

Why the bull?
Well, my zodiac is Taurus, and regardless if I think it's real or not, I display most of the signs of the Taurus, including:
Strengths: Reliable, practical, devoted, responsible, stable
Weaknesses: Stubborn, uncompromising
As you can see, these are great for endurance sports, such as road cycling and running, and as you can see, these can be bad if you are a road cyclist or a runner. Needless to say, reliable, devoted and stable are good enough to prepare for races or long distance cycling, however, stubbornness and uncompromising nature could end a race in the med tent on IV fluid, or with an injury.
This site is mainly about me, my journey through my (sport) life, and my struggles.
I have two wonderful kids, and a loving wife, so not everything about the sport anymore, but still basing my days around my bike, the gym or the running track (treadmill?)
I welcome you on my page, and wish you a successful journey through your own life. If you can find anything that helps you on my site, I'm already glad!
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7 thoughts on “Build me up training plan”

Sure thing,I’m currently on Week 9 with the Build me up training plan. You can check my workouts on the link below (YouTube Playlist). It’ll miss some,as at the beginning I was doing gym and run workouts as well,so I’ve had to skip 4 workout due to time constraints(3 in the first 2 weeks and 1 on..week 4 probably). The others are there. Have to say,it is a proper training plan! My cadence and comfort with higher wattage increased greatly,probably my FTP as well,but I’ll wait with an FTP test until I’ve finished with the plan.

Hy Dylan! I’ve done the plan in the last three months of 2018 for the first time,and restarted it in January 😉During my first stint,my FTP increased from 275 to 300. As my equipment is a Tacx Neo 1 and an NGeco power meter,I think of it as a proper result. Some expert told me that at the start my FTP was rather 265 and not 275,but the number in Zwift and Trainingpeaks was set to 275,so that’s it. Around 10% increase is quite nice methink,I’m looking forward to share my result of the second tint 😁

Hey, enjoyed your write-up. I’ve just got back in to training after a fairly long lay-off – coming towards the end of the 6 week FTP Builder plan & I was planning on jumping straight in to this plan after, do you think I’d be better off perhaps doing another block of the FTP builder plan to get accustomed to the workload etc again?

Currently working with a pretty low FTP (160ish) but obviously the power demands get scaled to your FTP. Any thoughts would be appreciated!

Hi Court, I believe you’d be fine with Build Me Up training plan, it is one of the most complex one available in Zwift. It’ll focus on many areas of a cyclist, so don’t be surprised when it asks for a lot! It is bad idea to start it from scratch, but you already finished 6 weeks beginner FTP builder, so you have a general idea about zones and stuffs. Be prepared, because BMU will bring down the hammer from time to time, so it is mandatory to have an FTP set properly before you start! However, I think by the end of the 12 weeks, you’ll a more complete cyclist regarding your cadence, ftp and endurance! Whenever in doubt, remember that #youcandoit and just #huphuphup 😉 (You’ll understand once you are into BMU 😉 )